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 Training Discussion Board
 Weekly training schedule for a newbie
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| Author | Topic: Weekly training schedule for a newbie |
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OneDay Amateur Bodybuilder (Total posts: 5) |
posted May 15, 2000 03:47 PM
  
I just started working out intensely about 2 weeks ago. Previously I used to work out one month on 3 months off, 2months on, etc. I can't really lift heavy for obvious reasons. But everytime I work my chest and bis I never get soar. I know I am lifting heavy weights for myself because on my 3rd set of bench press I can only do 3 reps. Am I doing something wrong? My workout schedule is below ans if anyone can help me out I would appreciate it. Mon - Shoulders, traps I also started my diet - 180 grams of protein a day with low fat and average amount of carbs. I just don't get it. Please help. Thanx. IP: Logged |
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Stone Amateur Bodybuilder (Total posts: 29) |
posted May 15, 2000 04:14 PM
One month one three months off? Where in the h*ll did you get that at? Normally you would work 6-8 weeks on and 1 week off. I am a strong advocate for taking time off to grow but 1 or 2 months seems a little extreme. All I can advise you with is the way to find your optimum recuperative period so your muscles will grow and still feel challanged. To start off with, two weeks of a higher intensity will not indicate if it is working. Try cutting back to 2-3 times a week and taking every 8th week off instead. I don't know how you can get into lifting weights for only for a month and quit for a month. You don't sound like you are into it, I couldn't stay away from the gym that long without feeling like I am losing pace and not keeping up with my training. Your increase in intensity sounds like the right answer and what you need but don't push it to 6 times a week. Cut back to 3-4 at first if you have to but make sure you are resting enough. People are sick of hearing this I am sure but you only grow when you rest and get enough of it. Not when you beat the crap out of yourself for a month or two and then quit for a month or two. IP: Logged |
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OneDay Amateur Bodybuilder (Total posts: 5) |
posted May 15, 2000 04:40 PM
I should have been more clear. I was never into lifting weights (until 2 weeks ago), that is why I worked out one month on and 2 off etc. I just mentioned that so that you can see that I have aleast done alittle something at the gym (very little). But now I want to get huge. Should I alter my schedule. IP: Logged |
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StevieD Pro Bodybuilder (Total posts: 117) |
posted May 16, 2000 04:56 AM
Look at some of my other postings for people who wanted advice. But basically you should aim for 2 days on 1 off 2 on. I do mon, tue, thur, fri. I would also do legs all on one day. Try this routine (I've changed mine in this last week to this). Mon - shoulders/bi/f/arms/abs I've started to separate chest and shoulders by 3 days because I'm doing more incline pressing and this works the shoulders. I do calves twice a week because they are so stubborn! IP: Logged |
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Steelsoldier Amateur Bodybuilder (Total posts: 62) |
posted May 16, 2000 05:04 PM
When first starting off or even if your a pro bodybuilder the basics are what make you big. heavy compound movements 4-10 rep range try this one it's tried and true! Mon chest back As a beginner you want to pack on as much muscle mass as possible and get a firm grasp on exersise form, bad habits form early.You need plenty of rest so thats why you will only train 3 times a week with basic heavy compound movements can't stress that enough. Good luck any more questions just ask or pick up copy of Joe Weiders Ultimate Body building it's pretty much all you need! IP: Logged |
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Stone Amateur Bodybuilder (Total posts: 29) |
posted May 16, 2000 05:26 PM
What Steelsoldier is saying about the basics is right on the mark. You need to stick with the benches, squats, and deadlifts mostly but add some work for your delts, lats, bis, and tris just to make it fun. What Steelsoldier is doing with the routine he is using is not combining isolation routines with the basic compound exercises. Simply put, don't do bis, tris, lats, and delts on the days you do benches, squats, and deadlifts. As you grow keep reading this stuff, you will then be able to add more techniques as you read more and grow. IP: Logged |
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OneDay Amateur Bodybuilder (Total posts: 5) |
posted May 18, 2000 12:49 PM
Thank you all very much. I'm going to give your advice a shot. I'll get back to you in a few weeks. One Day IP: Logged |
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mossberg Pro Bodybuilder (Total posts: 221) |
posted May 18, 2000 01:19 PM
Steel has a good plan. Personally I do back on a different day: Mon- Chest, Shoulders, Tri's Wends- Legs, Calves Fri- Back, Bi's, Ab's This paticular order seems to have the muscle groups compliment one another to maximize recovery time. Lift heavy, 6-8 rep range, 2-3 working sets, 2- to max of 3 exercises per body part. Big compound movements. Eat. Sleep. Remember the KISS principle: Keep It Simple Stupid Lift heavy weights many times!!!!! IP: Logged |
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Steelsoldier Amateur Bodybuilder (Total posts: 62) |
posted May 18, 2000 02:22 PM
Mossberg i've done that routine before i find that when i do to many pushing movements by the time i'm done with chest my shoulders and tri's are already fried.So i try a push pull workout. Both are good and have the same thing in mind just see what works for you. IP: Logged |
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Steelsoldier Amateur Bodybuilder (Total posts: 62) |
posted May 18, 2000 04:37 PM
Plus alot of people don't like doing two major muscle groups on the same day. It used to really suck the life out of me.
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mossberg Pro Bodybuilder (Total posts: 221) |
posted May 18, 2000 04:51 PM
steel, I see where your coming from. I too used to suffer from this program, but i got around it by doing my shoulder work first with pure shoulder isolation movements(military presses, side laterals etc...), then I will move on to a chest excercise. Incline bench work is off limits(to much emphasis on my already tired shoulders). I go with flat and decline work or maybe dips to old fashioned pushups. If my tris are fried by this time...Good!!! That in turn limits my workout time to a few quick, but grueling, tri excercises. Peace IP: Logged |
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Steelsoldier Amateur Bodybuilder (Total posts: 62) |
posted May 18, 2000 05:21 PM
Mossberg did you chest workout suffer from doing shoulders first? IP: Logged |
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Steelsoldier Amateur Bodybuilder (Total posts: 62) |
posted May 18, 2000 05:25 PM
When i do shoulders and triceps together I sometimes have a killer time trying to do closegrip presses. Most of the time i like to do my muscles in size order unless i see one lagging behind then it becomes a priority in my training . "The more you sweat in training the less you bleed in battle" IP: Logged |
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mossberg Pro Bodybuilder (Total posts: 221) |
posted May 18, 2000 06:10 PM
steel, I have not had a problem doing shoulders first and having it affect my chest excercises. When I first started this routine I did notice my Tri's would give up during my chest routine. I assume that is because they where pre-exhausted from the shoulder work. So at the time I veried my workouts from shoulders first one week to chest the next. I have worked beyond this "sticking point" and now have no problem keeping my chest routine up to par with the other two body parts during this routine. I have overcome and adapted. IP: Logged |
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Steelsoldier Amateur Bodybuilder (Total posts: 62) |
posted May 18, 2000 07:43 PM
And may you continue to grow! "The more you sweat in training the less you bled in battle" IP: Logged |
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